Diets for Fitness Models

by Rachel Nall

About Rachel Nall

Rachel Nall began writing in 2003. She is a former managing editor for custom health publications, including physician journals. She has written for The Associated Press and "Jezebel," "Charleston," "Chatter" and "Reach" magazines. Nall is currently pursuing her Bachelor of Science in Nursing at the University of Tennessee.

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Fitness models must maintain a lean, fit physique for photo shoots to demonstrate exercises, model clothing or emphasize healthy eating. A healthy diet is a necessary component of a fitness model’s lifestyle. While each model may differ based on individual height and frame, there are some commonalities to most fitness models’ diets, which includes eating small, frequent meals. If you are looking to break into the fitness model industry or simply maintain a healthy lifestyle, following a fitness model diet can help you meet your goals.

Emphasis on Clean Eating

Many fitness models refer to their diet as “eating clean.” Eating clean is a diet that consists of whole foods and avoiding packaged foods whenever possible. Shopping for fresh fruits and vegetables and cooking your own meals can help you eat clean like a fitness model. Another component of clean eating is what you drink. Drinking lots of water can maintain skin and overall health. Avoid hidden calories found in drinks that are artificially flavored because they can be high in calories and added sugars.

Essential Nutrients

Although fitness models have lean bodies, they do not starve themselves or dramatically restrict calories. Food is their fuel, and they use it to maintain healthy muscles. The building block for this is protein, which is needed for muscle tissue. Good protein sources include egg whites, chicken breasts, peanut butter, turkey, tuna, salmon and low-fat dairy products. Many fitness models eat a serving of protein 30 to 45 minutes following a workout to build muscle. Vegetables are another staple. Leafy greens, colorful peppers and legumes are dense with nutrients, yet low in calories. Carbohydrates also are a part of a competitor’s diet, but the choices should be whole-grain. Examples include whole-grain breads or brown rice.

Beating Cravings

Fitness models are not exempt from the occasional craving for something sweet, salty or high-fat. Fitness model Diana Chaloux recommends refraining from eliminating a food, such as a favorite sweet, from your diet entirely -- this can only lead to heightened temptation. Instead, relieve the craving with a sweet or salty treat that won’t affect your waistline. Examples include fruit with an artificial sweetener sprinkled over it, sugar-free pudding or whipped topping, baked chips or rice cakes.

Sample Meals

Fitness models eat small meals every two to three hours to keep their metabolism up and reduce hunger pangs. Examples of a fitness model’s breakfast may include a serving of cottage cheese and a piece of fruit, which incorporates protein and healthy carbohydrates. Lunch may be a turkey sandwich with low-fat cheese and a medium apple while dinner is a lean protein serving with whole-grain rice and lots of vegetables. Snacks are important too -- choose sources like vegetables, fruit and lean protein sources like peanut butter and protein shakes.